Romanian Deadlift Landmine (Barbell)

A hinge-focused exercise using a landmine barbell that emphasizes posterior chain development with reduced spinal compression compared to traditional RDLs.

Instructions

1. Load one end of the barbell into a landmine attachment.
2. Stand facing the barbell with feet hip-width apart.
3. Grip the end of the barbell with both hands at about hip height.
4. Keep a slight bend in your knees and maintain a neutral spine.
5. Hinge at your hips, pushing them back while maintaining an upright torso.
6. Lower the barbell by following a path close to your legs until you feel a hamstring stretch.
7. Drive your hips forward and extend your torso to return to standing.
8. Repeat for the desired number of repetitions.

Tips

• Focus on the hip hinge motion rather than just bending forward at the waist.
• Maintain a slight knee bend throughout to protect your lower back and maximize hamstring engagement.
• The angled barbell provides a more natural bar path than traditional setups.
• Keep the bar path close to your body for better leverage and muscle engagement.
• This variation is excellent for learning proper hip hinge mechanics as a beginner.
• Progressively increase weight while maintaining strict form.